If you've ever stared at the ceiling, wishing you could fall asleep faster, you're not alone. Millions struggle with getting to sleep quickly—even after following basic tips like cutting caffeine or reducing screen time. But the real key might lie in how you prepare your brain and body for sleep.
These 10 lesser-known, research-backed habits go beyond the basics to help you fall asleep faster and stay asleep longer. Let’s explore what really works.
1. Use Cognitive Shuffling to “Trick” Your Brain into Sleep
Instead of counting sheep, try naming unrelated, neutral objects in your mind: apple, train, mug, cloud. This technique, called cognitive shuffling, disrupts racing thoughts and mimics the randomness of dream-like thinking, nudging the brain toward sleep.
Why it works:
It helps break loops of anxiety or to-do lists that can keep your mind alert. By making your thoughts incoherent (in a good way), you lull your brain into shutting down for the night.
2. Do a “Body Cooldown”, Then Let Your Core Temperature Drop
A warm shower or bath 60 to 90 minutes before bed might sound counterintuitive, but it sets the stage for better sleep. After warming up, your body naturally cools down and that drop in temperature is what signals the brain it’s time to sleep.
Bonus tip:
Keep your feet uncovered in bed to speed up heat release and ease into a deeper rest.
3. Sleep Faster with a Weighted Blanket That Blocks EMFs
Weighted blankets help reduce cortisol (stress hormone) and increase melatonin by simulating deep touch pressure. But EMF exposure—from phones, Wi-Fi, and other devices—can sabotage melatonin levels and delay sleep onset.
Try this:
SleepGift’s EMF-Blocking Weighted Blanket combines soothing weight with EMF protection, giving your body the ideal conditions to fall asleep faster.
4. Eat a Light, Sleep-Supportive Snack
Avoid going to bed hungry and instead opt for a small, balanced snack 30–60 minutes before bed. The key? Light, complex carbs with a bit of protein or healthy fat. Try oatmeal, banana with almond butter, or a slice of whole grain toast.
Why it works:
These foods can help support the body’s production of serotonin and melatonin two critical hormones that promote restful sleep.
5. Try Paradoxical Intention (Yes, Stay Awake on Purpose)
This psychological trick can be surprisingly effective. The idea? Instead of trying to fall asleep, tell yourself to stay awake. This reverse psychology, known as paradoxical intention, removes the pressure to sleep, which can ironically allow it to happen more naturally.
How to try it:
Lie in bed with your eyes open in a dark room, and mentally repeat: “I’m not going to sleep yet.” The act of surrendering helps the brain let go.
6. Visualize a “Mental Vacation Spot”
Instead of forcing your mind to be blank, guide it somewhere peaceful and sensory-rich. Imagine a cabin in the woods, walking along the ocean, or sitting near a crackling fire. Use all five senses to build the scene.
Why it helps:
Visualization reduces the activation of stress centers in the brain and gently shifts you into a relaxed, parasympathetic state.
7. Swap White Noise for Pink or Brown Noise
White noise might work for some, but pink and brown noise have deeper, more soothing frequencies that better mimic nature think rainfall or the rumble of distant thunder.
What to try:
Look for brown noise playlists or apps like Endel or Noisli that offer personalized soundscapes. Many people find these deeper tones less jarring and more sleep-inducing.
8. Schedule a “Worry Session” Just Not at Bedtime
If your mind gets busy the moment your head hits the pillow, try setting aside 10–15 minutes in the afternoon or early evening as a designated time to reflect and unload your thoughts.
How to do it: Write down any worries, stressors, or to-dos in a journal. The act of “externalizing” your thoughts prevents them from resurfacing later at bedtime.
9. Use Temperature Cycling to Relax Your Body
Alternate between warm and cool stimuli—like taking a warm bath followed by a cool walk or splashing your face with cold water.
Why it helps:
Temperature shifts stimulate the nervous system to regulate stress and can trigger a wave of sleepiness as your body finds balance.
10. Train Your Brain with a Bedtime Scent
Choose a calming scent (lavender, bergamot, or cedarwood) and use it only at bedtime. Apply it via diffuser, pillow spray, or essential oil roller.
Why it works:
Repeated use creates a scent-sleep association, teaching your brain to recognize that it’s time to sleep—helping you fall asleep faster over time.
Sleep Faster by Training Your Body and Brain
Sleep Is a system, not just a schedule.
Falling asleep isn’t just about shutting your eyes, you actually need to prepare your brain, body, and environment to welcome sleep. These unconventional habits are designed to calm your mind, lower your stress, and ease you into the restful state you’ve been chasing.
Whether you’re introducing a calming scent, rewiring your thoughts with cognitive shuffling, or upgrading your blanket with EMF protection the key is consistency. Try integrating one or two of these into your nightly routine and observe how your sleep transforms over time.
